Gymnasty
Spend 10:00 working on the pull up level work for each individual.
Level 1: Work to accumulate 3 x 45 sec Dead Hang Holds
Level 2: Work to accumulate 3 X 45 sec Active Holds
Level 3: Work to accumulate 3 X 15-20 sec Chin Over Bar Hold
Level 4: 3 X 4-5 Consecutive Controlled Pull Up Negatives
Level 5: 3 X 2 Segmented Negatives with 2 -3 sec stops @ each segment
Level 6: 3 X 2 Sets of Partial Reps
Level 7: 3 X Sets of Max Strict Pull Ups or Max Chest to Bar
Conditioning
ALPHA/BRAVO
5 Rounds
10/7 Cal Bike
20 Jumping Lunges
30/21 Cal Row
CHARLIE
5 Rounds
7/5 Cal Bike
20 Lunges
30/21 Cal Row
